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| Physical training content | Action essentials | Training program |
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| Strength | Push-ups | Straighten your arms shoulder-width apart, keep your legs close together, use the palms of your hands and your toes on the ground, in a prone position, straight up your arms under your bent arms, and your body is in a straight line. | One set of 10 times, 45-second interval, three sets |
| Sit-ups | Lie on your back, cover your ears with your hands, bend your knees at an angle of about 90 degrees, fix your feet on the ground, and bend your torso with the strength of your waist and abdomen, with your elbows touching your knees as the standard. | One set of 30 times, 60-second interval, three sets |
| Squats | Stand with your feet shoulder-width apart, with your toes facing forward, squat straight with your knees bent, and keep your upper body upright. When squatting, the upper and lower legs are at an angle of about 70–80 degrees. | One set of 30 times, 60-second interval, three sets |
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| Speed | Quick leg raise | Stand upright and raise your legs quickly and alternately. When submitting, the thigh and calf are at a right angle. The supporting leg is straightened, and the toes are on the ground. The two legs are alternately counted up and down. | One set of 40 times, 60-second interval, three sets |
| Short sprint | With correct and coordinated running movements, quickly rush to the finish line and jog back to the starting point. | 30-meter sprint, 45-second interval, six sets |
| Fast arm swings | With the shoulder joint as the axis, the two arms alternately swing back and forth quickly, the shoulder joint is relaxed to prevent shrugging, the front swing of the two arms does not exceed the midline of the body, and the two arms alternate back and forth once. | One group of 40 times, 60-second interval, three groups |
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| Endurance | Constant speed and durable running | Run at a constant speed with the correct running posture according to the rhythm of the music. | 1600 m |
| 400-meter repetition runs | Repeat running exercises with correct running posture. | 400-meter interval, 90-second interval, three groups |
| Continuous rope skipping | Shake the rope with both hands, the forefoot of both feet will jump to the ground simultaneously, and the body will be upright every time you sway the string. | For 180 seconds, measure the HR at 30 seconds, 60 seconds, 90 seconds, 120 seconds, and 180 seconds |
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